WODs & News

CrossFit Sane – CrossFit Metcon Joe & Jon (Time) For Time: 80 Double Unders 40 Med ball Russian Twists 20/14 5 Deadlifts 225/155 60 Double Unders 30 Med Ball Russian Twists 5 Deadlifts [...]

CrossFit Sane – CrossFit Strength Chin-Ups (4×5) Metcon Honor (Time) 4 Rounds 21 Cal Row 15 Shoulder 2 Overhead 9 Lateral Burpees Rest 2min

CrossFit Sane – CrossFit Metcon Metcon (No Measure) 4 Rounds 2min Max Height Box Jump 2min Max Distance HS Walk Rest 1 min Cooldown – ROMWOD

CrossFit Sane – CrossFit Strength Thruster (2RM) Metcon Metcon (Time) 21-15-9 Manmakers 40/20 DB 3 Rope Climbs

CrossFit Sane – CrossFit Metcon Jumping Balls (3 Rounds for reps) EMOM 16 Min 1: 30s AR Push-ups Min 2: 40s Wall Balls 20/14 Min 3: 40s Double Unders Min 4: Rest

CrossFit Sane – CrossFit Metcon Power Wheels (2 Rounds for reps) AMRAP 4 7 Power Cleans 115/75 10 cals Airdyne Rest 4 Repeat

CrossFit Sane – CrossFit Metcon Bring Sally Up, Bring Sally Down (Weight) Squat to the song! Cooldown – ROMWOD

CrossFit Sane – CrossFit Gymnastics 30 Handstand Push-Ups (Time) 30 HSPU for time 30 Pistols (Time) 30 Pistols for time Plank (3×3) Accumulate Plank 3min R side plank 3min L side plank 3min

CrossFit Sane – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 cals Airdyne 20 Pullups 20 Front Rack Lunges 95/65

CrossFit Sane – CrossFit Metcon LuRong Christmas Chipper (Time) 15-12-9-6-3 KBS Power Cleans Box Jump Overs *12 min time cap L3 – 70/53, 135/115, 30/24″ L2 – 53/35, 95/65, [...]